To those who have been trying to lose weight for a long time, the problems of being too thin can seem ridiculous and far-fetched. It would seem that this is difficult: you just need to do the opposite, eat more high-calorie foods and avoid excessive physical activity. However, in reality, the problem is much more serious, since an insufficiently balanced diet can negatively affect not only the figure, but overall well-being. How to quickly gain weight without harming your health? How should you eat to permanently get rid of painful thinness and gain a beautiful, toned figure? Together with estet-portal.com we will look for a solution to this problem.
Main causes of underweight
First of all, it should be noted that it is not so easy to cope with a lack of body weight, sometimes the achieved result simply melts before our eyes. So, a special diet is not enough, it is necessary to find out what causes excessive thinness. There are a huge number of factors that affect human metabolism.
Among them:
· various diseases of the gastrointestinal tract that prevent the normal absorption of food;
· endocrine disorders — hyperfunction thyroid gland, diabetes mellitus and other hormonal disruptions in the body, leading to disruption of metabolic processes;
· tuberculosis;
· helminthiasis;
· diseases that cause eating disorders — bulimia, anorexia.
In addition, a lack of body weight can be observed even in quite healthy people. The problem can be caused by a variety of reasons. Some people cannot eat due to chronic stress or overwork, while others, trying to achieve ideal forms, bring themselves to exhaustion with huge loads in the gym.
Before deciding on a diet, it is necessary to undergo a complete medical examination, since the initial stages of some dangerous diseases can be almost asymptomatic.
We adjust the diet: we eat often and little by little
Oddly enough, this principle nutrition is so versatile that it is suitable for those who are losing weight, and for those who dream of seductive roundness or relief muscles. Alas, you will not be able to load your body with impressive portions of food a couple of times a day in order to achieve the desired result. Do you want to know how to gain weight fast? Then let's clarify a few important points!
First of all, a set of missing body weight (as well as weight loss) — a process that has nothing to do with haste. And therefore, let's forget about the word "quickly" for a while. Optimal weight gain ranges from 0.25 to 0.5 kg per week. Your weight gain will be the result of a 200 — 300 kcal.
But how do you know how many kilocalories you need? Consult your doctor or use one of the online calculators, which will take into account not only your weight, but also gender, age, and the degree of physical activity.
How to gain weight quickly? First of all, you will have to come to terms with the need for a leisurely and respectful attitude to food. Even in the busiest and heaviest schedule, if desired, you can always find a place for three main meals and two snacks. At the same time, more high-calorie and heavy foods containing proteins & nbsp; and fats of animal origin should be included in the daily and morning menu, leaving lighter dishes from vegetables and legumes, a variety of dairy products for the afternoon and evening.
Foods for a complete and balanced diet
However, what exactly should those who strive to gain the missing kilograms eat? First of all, we note that your menu in this case should include all the main groups of nutrients.
So, your diet should contain a variety of sources of protein — meat, fish, seafood, chicken eggs, various dairy products, cottage cheese and hard cheese.
Eating enough protein, combined with a well-chosen set of exercises, will help build the necessary muscle mass and form a beautiful figure.
A variety of cereals, in the form of cereals and side dishes, contain the complex carbohydrates you need, & nbsp; which serve as the main source of energy for the cells of the body.
To supplement the "carbohydrate component" of your menu will help the use of a variety of root crops and vegetables rich in vitamins and minerals. Coarse dietary fibers contained in plant foods stimulate intestinal motility and improve digestion.
Fats, in reasonable amounts, are also essential for your body. Dressing salads with olive oil or sour cream will help your body absorb fat-soluble vitamins.
Learning to eat right: secret tricks for those who do not know how to gain weight fast
Of course, if you are looking for the answer to the question of how to get better quickly, you just need a good appetite. But what if you have been used to having a cup of coffee for breakfast for many years, and a sandwich and another cup of coffee are your usual lunch?
Apparently, your body cannot be considered fully awake if you cannot eat a full breakfast in the morning. There is only one way out: start the day with a little warm-up or jogging in the fresh air. Drink some fruit or vegetable (not too acidic) juice before breakfast.
Breakfast should be hearty and can include anything you like: milk porridge, cottage cheese with sour cream, scrambled eggs or scrambled eggs.
But drink coffee, completing breakfast. Drinking this invigorating drink on an empty stomach can "block" your appetite.
If possible, take enough time for a full meal, which must be eaten slowly, chewing food thoroughly. It will also help improve digestion. Your favorite seasonings and spices will help improve your appetite.
Don't forget hearty snacks. In the morning, instead of boring sandwiches, take a handful of peeled and lightly toasted nuts with you. It is not only delicious, but also very healthy!
Nutriticians recommend not to have dinner too late, as a full stomach will worsen the quality of your night's rest.
Of course, diet and diet are of paramount importance if you have made a firm decision to gain the missing kilograms. However, there are a number of other very important factors contributing to the solution of this problem.
Including:
· sufficient physical activity, which will help to tighten the figure and improve overall well-being;
· full, long enough night sleep, which allows you to recuperate;
· giving up bad habits — drinking alcohol, smoking.
Try to stick to the regime, start eating at the same time. Most importantly, stay positive — Only in this way can you achieve your goal. More interesting information on how to quickly gain weight or vice versa, get rid of extra pounds, you will find on the website estet-portal.com.
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